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[AusWoody]

Let's Get Physical:

The Psychology of Effective Workout Music

New research clarifies why music and exercise make such a good team, and how to create an optimal workout playlist

“I dare them to find the iPod on me,” Richie Sais told the New York Times in 2007, when he was preparing to run the Marine Corps Marathon. USA Track & Field, the national governing body for distance racing, had just decided to ban athletes from using portable music players in order “to ensure safety and to prevent runners from having a competitive edge.” Rais resolved to hide his iPod shuffle under his shirt. Many fellow runners protested the new rule, which remains in effect today in an amended form: It now applies only to people vying for awards and money.

For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous—it is essential to peak performance and a satisfying workout. Although some people prefer audio books, podcasts or ambient sounds, many others depend on bumpin' beats and stirring lyrics to keep themselves motivated when exercising. A quick Twitter search uncovers plenty of evidence: “Trying to let my phone charge a little more before I go, because lord knows I can't even try and workout without music,” tweeted @Gianna_H21. “I just made my mom turn around to get my headphones. I can't possibly work out without music,” @Codavoci_Kyle admitted.

In the last 10 years the body of research on workout music has swelled considerably, helping psychologists refine their ideas about why exercise and music are such an effective pairing for so many people as well as how music changes the body and mind during physical exertion. Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual—often without realizing it. In a 2012 review of the research, Costas Karageorghis of Brunel University in London, one of the world's leading experts on the psychology of exercise music, wrote that one could think of music as “a type of legal performance-enhancing drug.”

Selecting the most effective workout music is not as simple as queuing up a series of fast, high-energy songs. One should also consider the memories, emotions and associations that different songs evoke. For some people, the extent to which they identify with the singer's emotional state and viewpoint determines how motivated they feel. And, in some cases, the rhythms of the underlying melody may not be as important as the cadence of the lyrics. In recent years some researchers and companies have experimented with new ways to motivate exercisers through their ears, such as a smartphone app that guides the listener's escape from zombies in a postapocalyptic world and a device that selects songs based on a runner's heart rate.

Let your body move to the music
Research on the interplay of music and exercise dates to at least 1911, when American investigator Leonard Ayres found that cyclists pedaled faster while a band was playing than when it was silent. Since then psychologists have conducted around a hundred studies on the way music changes people's performance in a variety of physical activities, ranging in intensity from strolling to sprinting. Looking at the research as a whole, a few clear conclusions emerge.

Two of the most important qualities of workout music are tempo—or speed—and what psychologists call rhythm response, which is more or less how much a song makes you want to boogie. Most people have an instinct to synchronize their movements and expressions with music—to nod their heads, tap their toes or break out in dance—even if they repress that instinct in many situations. What type of music excites this instinct varies from culture to culture and from person to person. To make some broad generalizations, fast songs with strong beats are particularly stimulating, so they fill most people's workout playlists. In a recent survey of 184 college students, for example, the most popular types of exercise music were hip-hop (27.7 percent), rock (24 percent) and pop (20.3 percent).

Some psychologists have suggested that people have an innate preference for rhythms at a frequency of two hertz, which is equivalent to 120 beats per minute (bpm), or two beats per second. When asked to tap their fingers or walk, many people unconsciously settle into a rhythm of 120 bpm. And an analysis of more than 74,000 popular songs produced between 1960 and 1990 found that 120 bpm was the most prevalent pulse.

When running on a treadmill, however, most people seem to favor music around 160 bpm. Web sites and smartphone apps such as Songza and jog.fm help people match the tempo of their workout music to their running pace, recommending songs as fast as 180 bpm for a seven-minute mile, for example. But the most recent research suggests that a ceiling effect occurs around 145 bpm: anything higher does not seem to contribute much additional motivation. On occasion, the speed and flow of the lyrics supersede the underlying beat: some people work out to rap songs, for example, with dense, swiftly spoken lyrics overlaid on a relatively mellow melody.

Although many people do not feel the need to run or move in exact time with their workout music, synchrony may help the body use energy more efficiently. When moving rhythmically to a beat, the body may not have to make as many adjustments to coordinated movements as it would without regular external cues. In a 2012 study by C. J. Bacon of Sheffield Hallam University, Karageorghis and their colleagues, participants who cycled in time to music required 7 percent less oxygen to do the same work as cyclists who did not synchronize their movements with background music. Music, it seems, can function as a metronome, helping someone maintain a steady pace, reducing false steps and decreasing energy expenditure.

Extending this logic, Shahriar Nirjon of the University of Virginia and his colleagues devised a personal music player that attempts to sync music with a runner's pace and heart rate. Accelerometers and a tiny microphone embedded in a pair of earbuds gauge the runner's pace and record the pulsing of blood vessels. The device wirelessly transmits the data it collects via a smartphone to a remote computer that chooses the next song.

Brain beats
Recent research clarifies not only what type of music is best suited to a workout, but also how music encourages people to keep exercising. Distraction is one explanation. The human body is constantly monitoring itself. After a certain period of exercise—the exact duration varies from person to person—physical fatigue begins to set in. The body recognizes signs of extreme exertion—rising levels of lactate in the muscles, a thrumming heart, increased sweat production—and decides it needs a break. Music competes with this physiological feedback for the brain's conscious attention. Similarly, music often changes people's perception of their own effort throughout a workout: it seems easier to run those 10 miles or complete a few extra biceps curls when Beyoncé or Eminem is right there with you.

“Given that exercise is often tiresome, boring and arduous, anything that relieves those negative feelings would be welcome,” Karageorghis explains. The benefits of distraction are most pronounced during low- to moderate-intensity exercise. When up against high-intensity exercise, music loses its power to override the physical feelings of tiredness, but it can still change the way people respond to that fatigue. The right music elevates mood and persuades people to ride out waves of exhaustion, rather than giving up. Karageorghis cautions, though, against listening to music while running in heavily trafficked areas—distraction from fatigue is great, as long as it does not put you in danger.

Music also increases endurance by keeping people awash in strong emotions. Listening to music is often an incredibly pleasurable experience and certain songs open the mental floodgates with which people control their emotions in everyday situations. If one strongly identifies with the singer's emotions or perspective, the song becomes all the more motivational.

Consider a song from someone's favorite musical film or Broadway show, such as “One Day More” from Les Misérables—an ensemble song with a complex melody and building energy—or “Defying Gravity” from Wicked, in which Elphaba, a central character, vows to overcome all limits others have imposed on her. In addition to exhilarating melodies and vocals, such songs immediately recall the entire milieu of the performance and awaken memories of particular characters who are part of a complex narrative. This mesh of associations and connotations woven into the music provides not just a inspiring perspective to adopt, but also an entire alternate reality to enter while running in place on a treadmill at the gym. Some game designers have experimented with new ways for people to escape into fictional worlds while running. In 2012 the online game company Six to Start released the immersive running game, Zombies, Run!, in the form of a smartphone app that narrates the listener's quest to survive the zombie apocalypse. Following spoken prompts, the listener imagines him or herself running around to collect ammunition and medicine to complete various missions.

Whether music or zombie sound effects, what people listen to for motivation when they exercise acts on the same neural circuitry. “We are almost hardwired to appreciate music aesthetically,” Karageorghis says. People's emotional response to music is visceral: It is, in part, ingrained in some of the oldest regions of the brain in terms of evolutionary history, rather than in the large wrinkly human cortex that evolved more recently. One patient—a woman known in the research literature as I. R.—exemplifies this primal response. I. R. has lesions to her auditory cortices, the regions of the cortex that process sound. When I. R. hears the normal version of a song and a horribly detuned version, she cannot tell the difference, explains Jessica Grahn, a cognitive neuroscientist who studies music at Western University's Brain and Mind Institute in Ontario. But when I. R. hears a happy song and a sad song, she immediately distinguishes them from one another.

Scientists now know that, although different regions of the human brain specialize in processing different senses—sound, sight, touch—the brain uses the information it receives from one sense to help it understand another. What people see and feel while listening to speech or music, for example, changes what they hear. Music and movement are particularly entangled in the brain. Recent studies suggest that—even if someone is sitting perfectly still—listening to enjoyable music increases electrical activity in various regions of the brain important for coordinating movements, including the supplementary motor area, cerebellum, basal ganglia and ventral premotor cortex. Some researchers think that this neural crosstalk underlies people's instinct to move in time to music. “We have also known for decades that there are direct connections from auditory neurons to motor neurons,” explains Grahn, who enjoys working out to cheesy techno-music. “When you hear a loud noise, you jump before you have even processed what it is. That's a reflex circuit, and it turns out that it can also be active for non-startling sounds, such as music.”

In fact, the human brain may have evolved with the expectation that, wherever there is music, there is movement—although this idea emerges more from the imaginative minds of speculating evolutionary psychologists than from experimental evidence. Before the invention of reed flutes and other musical instruments, our ancestors likely produced the earliest forms of music by singing, screaming, chanting or otherwise using their vocal cords, as well as by physically interacting with their own bodies, other people and the environment. A fast tempo would have likely required fast movements: quick clapping or foot stamping, perhaps. Deep, loud sounds would have demanded great energy and force—belting a note or beating the ground or a rock. In its conception, music was likely an extension of the human body. Maybe the brain remembers it that way.

[AusWoody]

If you are new to the fitness world, or have taken a prolonged break, things have changed a bit. High Intensity Interval Training (HIIT) and As Many Rounds As Possible (AMRAP) made popular by CrossFit have become the “it” workouts. These types of workouts are a combination of both strength and cardiovascular training. Each workout can be as short as 10 minutes, but are typically no longer than 20 minutes.

Benefits of HIIT Training

The are several benefits to HIIT training. If you are like most of us who have a job, family and social life, your time is tight. Twenty-minute workouts—not counting warm-up and cool down—work in our favor. HIIT workouts burn a ton of calories, which never hurts if you’re trying to lose weight. An unexpected benefit: HIIT training builds mental toughness. Ask anybody familiar with these types of workouts and they’ll tell you that they can be one of the more challenging workouts you’ll ever do.

Things to Keep in Mind

The challenge is to complete five rounds of a HIIT circuit in 30 days. The program follows a 3-day-a-week plan. On the days that you don’t have a HIIT workout scheduled, you should rest or do some easy walking or bike riding.

If you don’t feel comfortable with a selected exercise, substitute it with another exercise, or remove it altogether. If you are not feeling comfortable with an exercise you can always substitute the exercise. For example, do bodyweight squats instead of thrusters. Do planks instead of Russian twists if you have back pain; complete step-ups instead of lunges if you have knee pain. If you’ve been working out for a while, you can decrease the rest in between each round, or increase the weight to make the circuit more difficult.

Safety is a major concern when it comes to this type of training—the number one goal is to avoid injury. You should expect some muscle soreness initially, but as the program progresses, the exercises remain the same so muscle soreness should be little to none over time. Be smart when you’re training, and listen to your body. If muscle soreness becomes a problem and is lasts more than a few days, take more rest days during the week. Do not push through pain—it will only aggravate the issue. If you feel beat up, had bad sleep, and work is stressing you out, take an additional rest day. As my college running coach always said, “One workout cannot make you, but one workout can break you.”

Complete whatever cardio exercise you prefer during the cardio portions of each workout. Some suggestions: If you’re at home, ideal cardio moves include: jumping jacks, jump rope, or running in place. If you’re at the gym and have access to cardio equipment, ideal activities include spinning on a stationary bike, running on a treadmill or up stairs, and rowing.

Your effort during the cardio portion should be 85% or higher, depending on your level of fitness, so pick a cardio exercise that you are comfortable doing at a high intensity. Complete a 10-minute warm-up and a 5- to 10-minute cooldown for every workout. The only equipment you’ll need is a pair of light dumbbells; remember, you can increase or decrease weight as needed.

You’ll perform only four strength-building exercises—thrusters, Russian twist, lunges and push-ups—during the entire challenge.

Each HIIT workout is structured the same:

Strength moves: Complete AMRAP for prescribed time OR complete number of assigned reps
Rest
Repeat suggested intervals of strength moves
Cardio for prescribed time
Rest
Repeat circuit sequence
The goal on day 30: Complete five rounds, with 90 seconds rest in between each round, at the end of four weeks.

Print This Training Plan

Thrusters

Set your feet shoulder-width apart, and rest dumbbells on your shoulders.
Squat down, making sure to push your knees out as you descend, so your hip crease is below your knee.
As you rise, keep your knees out and press the dumbbells over your head as you stand tall.
Bring the dumbbells back to the starting position and repeat.

Russian Twist

Hold a light dumbbell with both hands in front of your chest (elbows pulled in at your sides).
Sit on your butt with your knees bent and, if you can, raise your feet off the floor slightly.
Lean back a little bit, take the dumbbell and move it from your left side to your right side.
If you have a hard time with this exercise, keep your feet on the floor.

Lunges

Start by standing tall with your abs pulled in and your eyes focused on a spot ahead.
Step forward with your right foot, making sure your knee stays over your foot.
Lunge low and then return to the starting position.
Switch sides and repeat.
To make this move more challenging, hold dumbbells in your hands.

Push-ups

Get into the push-up position, pull in your abs, and keep your back rigid.
Keep your elbows tight against your body, lower your chest to the floor, pause, and then return to the starting position. Repeat.
If you don’t have the strength to complete these types of push-ups, no problem. Just drop down to your knees and do them.

[AusWoody]

​​

Motivational Songs and Speeches

Lets get FITTER – BETTER – FASTER

become the best you you can be


Survivor – Eye Of The Tiger

https://www.youtube.com/watch?v=btPJPFnesV4&list=RDkvDMlk3kSYg&index=23

Be Great, Powerful Beyond Measure

https://www.youtube.com/watch?v=STp1UtMrKR4

#1.Pain

http://goo.gl/ZRfThs

#2. Your Time Left

http://goo.gl/uvOBwZ

#3. The Greatness Within

http://goo.gl/JM70tf

#4. How Bad Do You Want It

http://goo.gl/TwVOBF

#5. Dear Hardwork

http://goo.gl/nDh5X2

#6. Take No Days Off

http://goo.gl/qMYUA7

#7. Greatness Within

http://goo.gl/lGuvEe

#8. What Do You Want To Be Remembered For?

http://goo.gl/13obTJ

#9. Be Phenomenal

http://goo.gl/KI442d

#10. How Bad Do You Want It

http://goo.gl/MLzMZE

#11. Arnold Schwarzenegger's

http://goo.gl/uIWpXv

#12. Never Give Up!

http://goo.gl/lP0XF2

#13. Be Remembered

http://goo.gl/oBAKFO

[AusWoody]

Welcome to the new you, here is the first and most important
training on your road to a fitter healthier body.

Good luck and i wish you every success

30 Day Plank Challenge

If you’ve never had a strong core, you might not realize just how much it can impact your daily life. A strong torso helps shield against injury, can improve back (and possibly even knee) pain, improves posture, and promotes more efficient movement overall. If you’re new to exercise and/or have limited time to work out, prioritizing core strength is a smart strategy because it can make a dramatic difference in so many ways, and doesn't take much time.

Core exercises are a great place to start if you are new to working out because most core moves are pretty simple, require minimal (if any) equipment, can be performed at home, and can be learned in minutes.

Why is doing a challenge important? When you’re trying to improve at something in life, the first step to success is setting a goal—this gives us motivation on those days we don’t want to exercise. Also, as you progress through this challenge, you will see improvement, and progress is highly motivating.

Like any challenge in life, you need to put in the work, be patient, stay positive, and celebrate small improvements.

The goal of this 30-day plank challenge is to see how long can you hold a plank. Obviously, we need to practice planking, but we also need to do other core exercises that will help us build a solid foundation.

Keep these things in mind as you progress through the challenge:

Practice proper form above all else.
Each week will get progressively harder.
At the end of each week, you’ll test to see how long you can hold a plank.
Rest days are a must—these allow your body to recover and get stronger.
Schedule time on your calendar each day to get your workout in.
Adjust the time you hold the plank and the rest intervals (either increase or decrease one or both) depending on your fitness level.
All of these exercises can be done at home without any equipment.

30 Day Plank Challenge Schedule

[AusWoody]

S-T-R-E-T-C-H-I-N-G

​​

Comes in many variations, here are some great stretches for after a workout

Welcome back to the better fitness thread, i hope you enjoy following the program as much as i am in producing it

Please remember if you have any medical conditions please check with your Dr  before commencing any of the more strenuous sections.

When To Stretch

1.

• Never stretch before you warm up. The only reason it feels good to stretch even when you're cold is because your body sends out natural painkillers. To protect your tissues, you need to raise your cardiac pulse in order to fill them with blood. The only way to do this is by working out.
  
• Swimming is the safest way to raise your cardiac pulse. Water reduces shocks to the body because it reduces the felt effect of gravity on your body.
  
• Jumping rope can also be effective, but it may damage your tibia's periosteums, which is the membrane enveloping your bones (except at junctions) that allows the blood to flow from your heart to your muscles connected by the tendon.
  
• Swimming pools are sometimes inaccessible, so an efficient and safe way to raise cardiac pulse would be by cycling (except if you have knee problems).
  

[/list]

2.

• Stretching before your workout will put your Central Nervous System (CNS) to sleep to increase your range of motion. It will result with less gain than improvement on the muscle part. The CNS naturally provides resistance by stimulating antagonists muscles when you flex a muscle to prevent it from being too stretched and tear your conjunctive tissues. Never stretch prior to workout, and always do it after.

[/list]

3.

• Always stretch after you work out. Stretching will ensure you have an optimal circulation of body fluids throughout your system and an adequate flexibility which will prevent your connective tissues to pop when you contract your muscle.

[/list]

How to Stretch

Stretching correctly will increase your flexibility and reduce the risk of injuries caused by lesions of the connective tissues (such as the periosteum) and other nasty things. This guide shows a variety of techniques with the goal of revamping or establishing your stretching routine. Use the tips that suit your needs for the activities you do. Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.

Stretching Exercises

1 Stretch Your Neck.
​​

• Incline your head forward, but do not roll your head from side to side-this is dangerous. Instead, stretch your neck to the left, right, forward and back, but always return to center first!
  
• Tilt your head with ear toward shoulder, incline your head backward and roll your head from left to right, then right to left in a 30 degree motion.
  
• Be sure that while your head is tilted back, you keep your jaw relaxed and even let your mouth fall open just a bit.
  

[/list]

2 Stretch Your Shoulder.
​​

• Put your arm on your chest.
  
• Grab your forearm with the opposite arm.
  
• Pull your arm until you feel your shoulder being stretched.
  
• Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder.
  [/list]

  3 Stretch Your Triceps.
  ​​

  

  • Reach up with your right arm.
    
  • Bend your right elbow and put your forearm down behind your head and between your shoulder blades.
    
  • Reach up and grab your right elbow with your opposite arm.
    
  • Pull your elbow toward your head.
    [/list]

    4 Stretch Your Scapulae.
    ​​

    

    • Extend your arms in front of you.
      
    • Join both hands together and cross fingers.
      
    • Push your arms further and try to push your scapulae in opposite directions.
      [/list]

      5 Stretch Your Wrists.
      ​​

      

      • Hold your arm out.
        
      • Slightly pull back your hand down with your opposite hand.
        
      • Repeat with other hand.
        [/list]

        6 Stretch Your Quadriceps.
        ​​

        

        • Stand up and pull one leg behind you.
          
        • Repeat with other leg.
          

        [/list]

        7 Stretch Your Calves.
        ​​

        

        • Put your arms up against the wall.
          
        • Bring one leg in towards it while keeping your other leg straight.
          
        • Repeat with other leg.
          [/list]

          8 Stretch Your Hamstrings.
          ​​

          

          • Sit on the floor and put one leg out.
            
          • Reach for it and hold for a few seconds.
            
          • Repeat with other leg, and then do it with both legs.
            [/list]

            9 Stretch Your Legs Fully.
            ​​

            

            • Lay flat on your back and extend your leg out.
              
            • Grab the back of your thigh.
              
            • Pull your leg towards your face.
              
            • Don't jerk your leg, it may cause an injury.
              [/list]

              10 Do A Butterfly Stretch.
              ​​

              

              • Sit on the floor.
                
              • Press the soles of your feet together.
                
              • Pull your feet the closest you can.
                
              • Put your hands on your ankles to where your elbows are lined up with your knees.
                
              • Push against your elbows trying to close your legs. (This contracts your groin muscles to help you get a deeper stretch.)
                
              • Push your knees down.
                [/list]

                11 Stretch Your Lower Back.
                ​​

                

                • Lay down.
                  
                • Bring one leg onto your chest.
                  
                • Repeat with your other leg, and then do it with both.
                  [/list]

                  12 Stretch Your Jaw.
                  ​​

                  

                  • Incline your head back, rest your chin on your palm, and pull your jaw open.
                    
                  • Say “Ah!” (you can mime it).
                    
                  • Grab your chin with your thumb, index and middle fingers.
                    
                  • Stretch it left to right. This exercise will help if you have been hit to the jaw (e.g., knocked-out in boxing).
                    

                  [/list]

[AusWoody]

yes its me, sans coffee

next to post  …………..  maybe Brandybee

[AusWoody]

– GRAND PRIX JAPANESE SWEEP UPDATE – 

15.  Sep 27  Japanese Grand Prix  06:00  (GMT+1)

1.  Brandybee
2.  AusWoody
3.  Jingerbird
4.  Tangoracer
5.  Nat33
6.  Maron211177
7.  Tonyg
8.  Mad_Sex
9.  Blayne
10. Sexilicious
11. Covems
12.  Zuzannah
13. Jaynie
14.  jvhelvis1979

Stake Collected 700 Achat Dollars. Thank you to Maron211177 and Achat Gods. They have sponsored this race again to boost the prizes.

14 Slots Taken ;  6  Slots Left.

[img width=400]http://www.gpmates.com.au/sites/default/files/styles/featured_tour_image/public/Japan%20F1.jpg?itok=-xwnuJQf[/img]

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square – 

 

[AusWoody]

– GRAND PRIX JAPANESE SWEEP UPDATE – 

15.  Sep 27  Japanese Grand Prix  06:00  (GMT+1)

1.  Brandybee
2.  AusWoody
3.  Jingerbird
4.  Tangoracer
5.  Nat33
6.  Maron211177
7.  Tonyg
8.  Mad_Sex
9.  Blayne
10. Sexilicious
11. Covems
12.  Zuzannah

Stake Collected 600 Achat Dollars. Thank you to Maron211177 and Achat Gods. They have sponsored this race again to boost the prizes.

12 Slots Taken ;  8  Slots Left.

[img width=400]http://www.gpmates.com.au/sites/default/files/styles/featured_tour_image/public/Japan%20F1.jpg?itok=-xwnuJQf[/img]

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square – 

 

[AusWoody]

Brandybee and AusWoody are in for the Japanese Grand Prix

Pythia Gifted   A$100

[AusWoody]

The Singapore Grand Prix Results

+/-	Pos	Driver	Country	Team	Time	Points
	1	SEBASTIAN VETTEL	GER	FERRARI	2:01:22.118	25
	2	DANIEL RICCIARDO	AUS	RED BULL RACING	+1.478s	18
	3	KIMI RÄIKKÖNEN	FIN	FERRARI	+17.154s	15
	4	NICO ROSBERG	GER	MERCEDES	+24.720s	12
	5	VALTTERI BOTTAS	FIN	WILLIAMS	+34.204s	10
	6	DANIIL KVYAT	RUS	RED BULL RACING	+35.508s	8
	7	SERGIO PEREZ	MEX	FORCE INDIA	+50.836s	6
	8	MAX VERSTAPPEN	NED	TORO ROSSO	+51.450s	4
	9	CARLOS SAINZ	ESP	TORO ROSSO	+52.860s	2
	10	FELIPE NASR	BRA	SAUBER	+90.045s	1
	11	MARCUS ERICSSON	SWE	SAUBER	+97.507s	0
	12	PASTOR MALDONADO	VEN	LOTUS	+97.718s	0
	13	ROMAIN GROSJEAN	FRA	LOTUS	DNF	0
	14	ALEXANDER ROSSI	USA	MARUSSIA	+2 laps	0
	15	WILL STEVENS	GBR	MARUSSIA	+2 laps	0
	16	JENSON BUTTON	GBR	MCLAREN	DNF	0
	17	FERNANDO ALONSO	ESP	MCLAREN	DNF	0
	18	LEWIS HAMILTON	GBR	MERCEDES	DNF	0
	19	FELIPE MASSA	BRA	WILLIAMS	DNF	0
	20	NICO HULKENBERG	GER	FORCE INDIA	DNF	0

* Provisional results

Fastest Lap – Daniel Ricciardo, Red Bull Racing, 1m 50.041s (lap 52)

Congratulations to our Winners

The PRIZES For the GRAND PRIX SINGAPORE  are  as follows  :-

1st prize =   1000 Achat Dollars –   Covems
2nd prize =    600 Achat Dollars –  Zuzannah
3rd prize =     400 Achat Dollars –  Blayne

Pole         =     200 Achat Dollars. –  Covems

The JAPANESE GRAND PRIX Sweep is now OPEN.

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

[AusWoody]

SINGAPORE Grand Prix Tips Standings

Players	Total	Driver	Score	Total
Sexilicious	327	Lewis Hamilton	0	327
Tangoracer	327	Lewis Hamilton	0	327
Sam_Hawke	327	Lewis Hamilton	0	327
BrandyBee	307	Lewis Hamilton	0	307
Auswoody	264	Sebastian Vettel	35	299
Tommy_72	299	Lewis Hamilton	0	299
Stone	272	Nico Rosberg	12	284
Tonyg	258	Nico Rosberg	12	270
Jayc	163	Sebastian Vettel	35	206
Maron211177	191	Nico Rosberg	12	203
Covems	163	Sebastian Vettel	35	198
Jormungandr	176	Nico Rosberg	12	188
LovingSir	147	Sebastian Vettel	35	182

Great Tipping Players

Remember we have the live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

[AusWoody]

Weezer – Back To The Shack

https://www.youtube.com/watch?v=3H89GXU9OeU

[AusWoody]

Ok you got me i was hiding till race time  but it looks like you found me
the downunder bikie

hmmm spreading the love  huh?  is that like spreading MANURE??

Next to post is the SHOE queen ……………………..  Maron

[AusWoody]

Happy Birthday Zorro (sorry its late)

[AusWoody]

Grand Prix Tips Standings

Players	Total	Driver	Score	Total
Sexilicious	327	Lewis Hamilton
Tangoracer	327	Lewis Hamilton
Sam_Hawke	327	Lewis Hamilton
BrandyBee	307	Lewis Hamilton
Tommy_72	299	Lewis Hamilton
Stone	272	Nico Rosberg
Auswoody	264	Sebastian Vettel
Tonyg	258	Nico Rosberg
Maron211177	264	Nico Rosberg
Jormungandr	176	Nico Rosberg
Jayc	163	Sebastian Vettel
Covems	163	Sebastian Vettel
LovingSir	147	Sebastian Vettel

Great Tipping Players

Remember we have the live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

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